P-B Nutrition

1. Primal Fitness & Performance Based (P-B) Nutrition Mind Tactics Code Recharge Primal Fitness P-B Nutrition Controlled Response “The Zone” Purpose “Y”

2. A contributing factor to peak performance comes as a result of mastering the balance between nutrition and physical conditioning. Professional athletes have achieved this and excelled at their sport. Warfighters of the military are now are being viewed as "Warrior Athletes" because of the nature of their work; however, unlike professional athletes, the demands and rigors of combat operations far surpass those of any sporting event. The importance of performance based nutrition and peak conditioning becomes paramount to mission success and survivability.

3. What does it take to build Warriors?

4. Benefits to Staying Fit in Combat: • Improved sleep • Increased muscle strength • Improved coordination • Increased endurance • Faster recovery time • Improved problem solving • Increased flexibility • Reduced depression/anxiety • Increased pain tolerance • Weight management • Increased energy • Improved digestion • Faster reaction time • Greater stress tolerance • Increased speed • Improved focus • Increased adaptability • Stronger immune system • Most importantly – ENHANCED COMBAT EFFECTIVENESS

5. The Warrior Athlete

6. The Warrior Athlete

7. The Warrior Athlete “Conditioning the human weapon system”

9. The cost is high in combat? “Don’t’ be THAT soldier…you owe it to your fellow soldiers”

10. Performance Based (P-B) Nutrition in Combat Mind Tactics Code Recharge Primal Fitness P-B Nutrition Purpose “Y” Controlled Response “The Zone”

11. Fueling the Warfighter “calls for a special performance based nutritional program…”

12. Although combat does present its challenges… #1 Access to facilities

13. …most are Self-Induced Top 5 Excuses 5. ”I don’t know…" 4. ”I’ll eat healthy when I get home…” 2. “It might be my last meal… " 3. ”Hamburger isn’t protein…”

14. Access to FOOD #1:“It’s free” Insert willy wonka candy land

15. The “ine” (een) Diet “We all wake up at 0-dark thirty, grab a big gulp of java (caffeine), dip a pinch of Skoal (nicotine) and grab a few honey buns from the “gee-dunk” (vending machine).” Navy SEAL Mike Fullerton Makes recovery from strenuous missions more and more difficult.

16. Optimizing theWarfighter in combat… …from the inside…out.

17. Carbohydrates (CHO) The Basic Components List “What every Warfighter should know…” Protein Types of Fuel Fat

18. Optimizing the Warfighter “For optimal performance and recovery, the diet of a Warfighter must be as good as it possibly can be” • Macronutrients daily ratio: • Carbohydrates (CHO) = 55% • Protein = 20% • Fat = 25%

19. Carbohydrate (CHO) True or False: “CHOs are bad. They’ll make you fat.”

20. Carbohydrate (CHO) = Energy SourceCPF Ratio = 55% • Performance is enhanced by CHOs: Whole Foods CHO High Processed CHO Good Bad

21. Carbohydrate (CHO) = Energy SourceCPF Ratio = 55% CHO primary source of energy: • aka Glucose in muscle, brain, and heart • aka Glycogen stored in liver and muscle • Glucose = brain fuel • Glycogen = muscle fuel

22. Carbohydrate (CHO) = Energy SourceCPF Ratio = 55% • Two major types of CHO: Simple and Complex • Simple: Table sugar, honey, fruit sugars, milk sugar, brown sugar, corn syrup, maple syrup, corn sweeteners, high-fructose corn syrup, and molasses. • Complex: Come from grains, fruits, seeds, potatoes, pasta, seaweed, algae, peas and beans, and all other vegetables.

23. Carbohydrate (CHO) = Energy SourceCPF Ratio = 55%

24. Protein True or False: • False • Muscle is only 20% protein (75% water, 5% minerals, etc.) • Above 1.6 g per lb/day may: • inhibit muscle growth • excess protein stored as fat or eliminated • large quantities strain liver and kidneys The more protein I take the bigger I’ll get.

25. Protein = Build MuscleCPF Ratio = 20% • Protein needs by: age, body wt, and activity level • Functions : • Muscle contraction • Formation of muscle, hair, nails, skin, and other tissues • Direct energy production • Repair injuries • Transport fats, vitamins, and minerals around the body • Structural roles for every part of the body

26. Fat True or False: • False • Some fats actually provide more heath benefits • E.g. Olive oil and cardiovascular protection • E.g. Salmon and Omega-3 • Mediterranean diet (skin, cardio, health) 40% fat diet Fat is bad.

27. FatCPF Ratio = 25% Functions: • Major form of stored energy for: • Exercise • Cold temp • During starvation • Insulates body • Helps transport nutrients • Protects organs

28. FatCPF Daily Ratio = 25% 10% <10% 1%

29. Carbohydrates (CHO) The Critical Components of Performance-Based Nutrition Protein Fat

30. “what Warfighters need to know…” For the Mission

31. Ops at Temperatures Foods Producing Heat: • Foods high in CHO produce more heat during digestion than either fat or protein. • Drinking hot beverages increases body heat and enhances mental awareness. Foods Good for COLD Ops: • Granola/Power Bars • Fig Newtons • Hot Chocolate • Bagel with Jam • Pretzels, Popcorn • Corn Chips or Tortilla Chips • Trail Mix, Crackers Foods that Hydrate you: • Foods rich in H20 help replenish fluids lost due to high temperatures. • AVOID foods higher in sodium or that are high in fat and harder to digest. Foods Good During HEAT Ops: • Watermelon • Oranges • Strawberries • Fruit Popsicles • Grapes • CHO Beverages with Electrolytes

32. Ops at Elevations • Higher altitudes = burn more calories • Common – loss of weight and muscle mass • Prevented by eating regularly (below 15,000 ft) • Reasons for weight loss: • Increased energy requirements to 115–150% of sea level requirements • Decreased sense of taste, reducing food intake • Changes in the metabolism of fat and CHO • Loss of body water from (breathing rate and dry air) • Impaired absorption of nutrients

33. Sustained Ops • Missions over 24 hours with minimal sleep and few rest periods • Consume adequate amounts of CHO and fluids • Avoid high-fat foods CHO + some Protein list: • Granola/Power Bars • Oatmeal Cookies • Hot or Cold Protein/CHO Beverage • Bagel with Jam • Pretzels • Trail Mix • Dried or Fresh Fruit • Crackers with Hard Cheese

34. Night Ops Choose foods LOW in CHO and HIGH in Protein • EAT (sustains energy) • Power Bars/Peanut Toffee/Cool Mint Chocolate Clif Bar • Bagel with Cream Cheese • Protein/CHO Beverage • Trail Mix • Crackers with Peanut Butter or Cheese • Dark Chocolate (semi-sweet) • Hot Tea or Iced Tea • Coffee • Coffee Flavored Yogurt • AVOID (makes you sleepy) • Oats • Bananas • High Protein Meat (Fish, Poultry, Steak) • Sesame seeds, Pumpkin seeds • Milk and Yogurt • Chickpeas • Sunflower Seeds, Peanuts • Cottage Cheese, Mozzarella Cheese • Eggs • Ham

35. “Get the Edge…” For the Warrior

36. Bulking Up • Proper and consistent strength training, adequate rest, and a balanced diet will aid in building strength and muscle mass • Bigorexia – obsession about being muscular • 0.6 - 0.9 g protein x body wt (per day) • Quality vs. Quantity (real food): • Chicken breast, 8 oz. = 72 g • Sirloin steak, 8 oz. = 62 g • Beef jerky, 8 oz. = 72 g • Chili, 8 oz. = 19 g • Clif bars, 2.4 oz = 10 g

37. Bulking Up • Proper and consistent strength training, adequate rest, and a balanced diet will aid in building strength and muscle mass Daily energy come from: • 50% – 70% CHO (Primary fuel for strength) • < 35% Fat (mono/poly-unsaturated)

38. Increase Power & Overcoming Fatigue All strenuous activities deplete Glycogen… …it must be replenished to override fatigue and accelerate recovery

39. Fatigue • Signs: • Unexplained, persistently poor performance • Moodiness, general fatigue, depression, and irritability • Increased risk - upper respiratory infections and GI • Elevated morning resting pulse • Insomnia • Weight loss • Overuse injuries • Painful muscles

40. Increasing Power & Overcoming Fatigue 24 hours to replenish muscle Glycogen stores post-workout CHO needed If not replaced, FATIGUE sets in

41. Timing is the Key RFI Recovery ReplacingGLYCOGEN stores…prevents fatigue • Refueling Index (RFI) – Critical period post mission/workout • Within 45 minutes • Jump start muscle protein synthesis & reduce fatigue • Ratio (C - 80%; P - 20%; F - 0%) Within 45 min Within 45 min RFI RFI Recovery Mission Exercise

42. Timing is the Key RFI ReplacingGLYCOGEN stores…prevents fatigue Refueling Index (RFI) : Within 45 min post mission/workout: Ratio (C-80%; P-20%; F-0%) = CHO (50g - 60g); Protein (12g - 15g)

43. Timing is the Key Recovery ReplacingGLYCOGEN stores…prevents fatigue • Recovery Foods: • Low intensity exercise /duration (regular meal intervals) • High intensity/duration (regular snacks) • Add some fat

44. Matching your input with output

45. Nutrition for the Warfighter Entrees: <400 calories Sides: <200 calories &/or <30% fat Entrees: 400-600 calories Sides: 200-350 calories &/or 30-40% fat Entrees: >600 calories Sides: >350 calories &/or >40% fat…Anything FRIED

46. Nutrition for the Warfighter

47. Nutrition for the Warfighter

48. What’s On Your Plate High Performance for Weight Gain • High Performance for Weight Maintenance • High Performance to Decrease Weight Go For Green

49. Portion Distortion 20 Years Ago Today TURKEY SANDWICH 320 calories 820 calories Calorie Difference: 500 calories FRENCH FRIES 210 Calories 2.4 ounces 610 Calories 6.9 ounces Calorie Difference: 400 Calories

50. Effects on CR System“Eat less = get FAT” Effects on Mental Equity“Did you say Brain Food…..” Food Intake and Energy“blood sugar, blood sugar, blood sugar”